Fasted weight training

[Dean92]

on the lean gains website martin says

For fasted training, BCAA or an essential amino acid mixture is highly recommended. However, if this feels like too much micromanaging or simply questionable from an economic standpoint, you could also make due with some whey protein. The importance of protein intake prior to fasted training is outlined in this and this post

i can not afford BCAA but i do have Whey protein... but if i consume whey protein before my fasted weight training session i have read many times from people on this forum that this will break my fast (which i don't want)

so can i consume whey protein before my session or will it break my fast? also how much do you recommend i consume (i have vertically pure whey every 30g = 27g protein)


my protocol is:-

7am-wake up

9am- (maybe a shake if the answer is that it doesn't break my fast)

10am to 11am- weight train

12- break fast with big PWO meal

8pm- last meal before fasting again till 12

[dat]

Plain whey (isolate), no added calories and you'll be fine. Even consuming BCAAs is breaking the fast.

[nondualism]

Plain whey (isolate), no added calories and you'll be fine. Even consuming BCAAs is breaking the fast.

Read up - it's sufficient to downplay the negatives of fasted training while getting the benefits. We're only talking 40 calories here.

[Foe1605]

Or you could just train completely fasted. I do take the BCAA as per Martin's recommendation because I want to follow the program 100%, but I don't believe it's absolutely necessary.

[VincentiT]

Or you could just train completely fasted. I do take the BCAA as per Martin's recommendation because I want to follow the program 100%, but I don't believe it's absolutely necessary.

This. I stopped taking BCAA's, as well as a White Flood, for about a month now and have noticed no difference whatsoever. Energy is still through the roof and I'm dropping fat while preserving muscle. I train anywhere from 18-20 hours fasted. Just make sure your protein macros are on point and you'll be fine. You don't lose muscle mass in 24 hours.

[CottageChz]

This. I stopped taking BCAA's, as well as a White Flood, for about a month now and have noticed no difference whatsoever. Energy is still through the roof and I'm dropping fat while preserving muscle. I train anywhere from 18-20 hours fasted. Just make sure your protein macros are on point and you'll be fine. You don't lose muscle mass in 24 hours.

Interesting. I have been wondering about this myself. You don't have any less energy lifting now compared to when you were taking the BCAAs?

I train fasted & take them. On a couple occasions I have skipped them & noticed less energy. Could just be placebo, though.

[Foe1605]

I eat 1200 cals before bed and workout at 6am, I doubt that 8 hours of sleep is enough to deplete my stores to the point that it would affect my performance in the gym. That's my rationale behind foregoing the BCAA.

[PhiSig2298]

I eat 1200 cals before bed and workout at 6am, I doubt that 8 hours of sleep is enough to deplete my stores to the point that it would affect my performance in the gym. That's my rationale behind foregoing the BCAA.

Bingo Bango Bongo!!

[CottageChz]

I eat 1200 cals before bed and workout at 6am, I doubt that 8 hours of sleep is enough to deplete my stores to the point that it would affect my performance in the gym. That's my rationale behind foregoing the BCAA.

<---jelly.

That's a few hundred less than my TOTAL daily cals. feelsbadman

[Locavore]

Interesting. I have been wondering about this myself. You don't have any less energy lifting now compared to when you were taking the BCAAs?

I train fasted & take them. On a couple occasions I have skipped them & noticed less energy. Could just be placebo, though.

I honestly don't see a difference. I take them because... I think I should? But I don't notice an energy difference if I skip. Most often, I take them before lifting, but not after (just because I forget and it's not important enough to me to make sure I remember, ykwim?). Do you take them after too?

[CottageChz]

I honestly don't see a difference. I take them because... I think I should? But I don't notice an energy difference if I skip. Most often, I take them before lifting, but not after (just because I forget and it's not important enough to me to make sure I remember, ykwim?). Do you take them after too?

Nah, I just take 2 scoops of Xtend during my workout. Just sort of for peace of mind and insurance. (And Xtend is yummay) But then when I skipped it a couple times, my training sessions really suffered. Who knows, could be placebo, could have just been a bad day for me, I don't know.

I really try not to waste time worrying about the small things such as this, but I have just been a wee bit curious about it lately.

[KurtyJ99]

I got dizzy as hell trying this once, never again.

[SupaaJ]

I got dizzy as hell trying this once, never again.

It takes more than once for your body to get used to it.

For those that are freaking out about breaking the fast with a 100 calorie scoop of whey. Relax, it will all be okay. It's one hundred calories.

For the dude that is eating 1300 calories a day? Why, you trying to break yourself?

For the guy even mentioning that a 1200 calorie meal might possibly have its effects on glycogen stores spent WHILE SLEEPING? notsureifsrs.jpg


Common sense everyone, use it. The human body will adapt to ANYTHING you give it. So if you want to train fasted, just do it. Set yourself up for success though. Give it more than one day to set in and start off with a positive mind set. It's being done by many of us day in and day out. What you eat in the 2 hours before the gym doesn't matter as much as people think.

[Christiffer]

This^ rep'd sir.